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Sonia Gonzalez
Hyrox Result
Dive into this athleteâs performance at 2025 Las Vegas using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement.
For this specific race, our analysis is based on the performance of
682 similar athletes.
This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Women
Run, Baby, Run!
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
Itâs all about finding out if your running strategy matched your overall finish time!
Based on 682 athletes with similar finish time in Hyrox Women
Station Showdown
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Based on 682 athletes with similar finish time in Hyrox Women
Fast, slow, or steady?
Hereâs the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectlyâguiding the way to a more balanced and dominant race strategy.
Based on 682 athletes with similar finish time in Hyrox Women
Expected Finish Time
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station.
Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where thereâs room to level up.
Spread of Splits Time
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where thereâs room to improve.
Youâll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are outâso the focus stays on the real competition.
Percentile based on all the athletes who competed in Hyrox Women
Improvement Plan
Based on our analysis, here are the focus areas for improvement. The goal is
to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve his time.
The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst.
It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.
A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance.
Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.
For this performance we identified a possible improvement of
03:30.
Check the detail of the improvement plan below.
Based on 682 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Sonia, you crushed the 2025 Las Vegas Hyrox with an impressive overall time of 01:14:36, placing 11th out of 80 athletes in your age group. Thatâs a top 13% finishâwell done! You showcased a solid running performance with a total running time of 00:37:16, which is 01:25 faster than the average. This indicates that you have a strong runner profile, which is a great asset in a Hyrox event. However, your pacing in the first running segment suggests you may have started a bit too conservatively, potentially limiting your pace as the race progressed. You canât let your inner tortoise take the wheel when youâve got a hareâs heart! đąđš
Segments to Improve:
Now, letâs dig into the segments that need some fine-tuning:
Sandbag Lunges (00:04:28) - This segment was 43 seconds slower than average, placing you in the 34th percentile. Itâs clear this is an area to focus on. Consider incorporating the following into your training:
Sandbag Lunges Drills: Start with lighter weights to focus on form. Aim for 3 sets of 10-12 reps per leg, gradually increasing the weight. Prioritize stability and control.
Single-Leg Squats: This exercise will help build unilateral strength, crucial for lunges. Work up to 3 sets of 8-10 reps per leg.
Burpees Broad Jump (00:05:00) - You were 27 seconds slower than average here, ranking in the 21st percentile. Letâs amp up that power and speed:
Burpee Variations: Practice explosive burpees by incorporating a jump at the top. Start with 3 sets of 8-10 reps, focusing on quick transitions.
Broad Jump Drills: Add broad jumps into your warm-ups. Aim for 5 sets of 5 jumps, focusing on landing softly and maintaining good form.
Wall Balls (00:03:39) - Even though you finished faster than average, thereâs always room for improvement. You need to shave off that extra 33 seconds:
Wall Ball Technique: Focus on explosive power from your legs while maintaining a strong core. Aim for 3 sets of 15-20 reps, ensuring that your squat depth and ball release are on point.
Interval Training: Combine wall balls with short sprints to simulate race conditions. For example, 10 wall balls followed by a 20m sprint, repeat for 5 rounds.
Race Strategies:
During your next race, consider these strategies:
Pacing: Start at a sustainable pace, especially in the first running segment, to avoid fatiguing too early. Youâve got the enduranceâlet it shine!
Transition Efficiency: Work on minimizing your Roxzone time. This means practicing quick transitions in training. Set up mock race conditions where you practice moving swiftly from one exercise to another.
Visualize Success: Before your race, visualize each segment, especially the challenging ones. Picture yourself overcoming the lunges and burpees like a boss!
Conclusion:
Sonia, youâve got the heart, the grit, and the determination to improve even more. Remember what David Goggins says: âYou are stopping you; you are giving up instead of getting hard.â Embrace the challenges, focus on your weaknesses, and they will become your strengths. Keep pushing those limits, and soon you'll find yourself not just finishing the race, but dominating it! đȘđ„
Now, go crush those training sessions, and remember: every rep counts, and every drop of sweat is just a sign of hard work paying off. Youâve got this! The Rox-Coach is here cheering you on! đ
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Women